A Human Web
Join

Yoga flows

Yoga for hypermobility: a 25-minute stability-first class

This class treats yoga as a strength, balance and control practice, not a flexibility one. It follows what the NHS, the Ehlers-Danlos Society and the Hypermobility Syndromes Association advise: build strength and control in the middle of your range, keep your knees and elbows soft rather than locked, and don't go further just because you can. It suits hypermobility spectrum disorder (HSD) and hypermobile Ehlers-Danlos syndrome (hEDS), and it starts lying down and finishes with your legs raised, so it suits people who get dizzy when they stand. Hypermobile people often feel a stretch late, so stop at the position each cue describes rather than waiting to feel a pull. If a joint feels about to slip, make the move smaller or skip it. No trial has tested yoga in hypermobility; the order and most doses come from our hypermobility exercise and Pilates routines.

25 minBeginner15 movesA band · A wallHip flexors · Abs · Glutes · Hip abductors · Back · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Lying, head supported (8 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoOn your back, knees bent, a pillow under your head. In for about 4, out for about 6, with no holds. Let the breath be easyEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide only as far as your pelvis stays stillHarder: Hip windshield wipers
  3. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoKeep your back still as each heel taps downEasier: Bent-knee fall-outHarder: Forearm plank
  4. Glute bridge8 reps, 2-second squeeze
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge pose: knees in line with your feet. Lift only as high as your back stays still, and don't push your ribs upEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Supine isometric hip abduction (belt press)3 holds of 5 to 10 s
    Beginner · Hip abductors, Glutes, Abs · 3D demoA belt just above your knees: press out gently and keep breathingHarder: Lateral band walk

All fours (4 minutes)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSmall and smooth, in the middle of your range. Fists if your wrists bend back too farHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog, one limb at a time5 each arm and leg, 3-second hold
    Beginner · Abs, Back, Glutes · 3D demoReach long, not high. Elbows soft, not lockedEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Knee plank2 holds of 15 s
    Beginner · Abs, Shoulders, Glutes · 3D demoOn your forearms; push the floor away and keep a straight line from head to kneesHarder: Forearm plank

Sit, then stand (9 minutes)

  1. Thoracic rotation6 each side
    Beginner · 3D demoSit on a chair for a minute first. Turn slowly with your hips stillEasier: Side-lying open bookHarder: World's greatest stretch
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand up slowly. Knees soft, not pushed back; press your feet into the floorHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)2 holds of 15 to 20 s
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend, knees over the middle of your feetHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)15 to 20 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; front knee over the middle of your foot, back knee soft. Arms at shoulder height or hands on your hipsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoA hand on a wall or counter; foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Single-leg stand2 holds of 20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter, standing knee soft. Look at a point on the wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Rest with your legs raised (4 minutes)

  1. Corpse pose (Savasana)4 min
    Beginner · 3D demoLie with your calves on a chair seat or cushions. To come up, roll to your side, pause, then sit for a minute before you stand

Tips

  • Do it 2 or 3 times a week, on days that aren't back to back, and notice how you feel over the next 48 hours. Give it 8 to 12 weeks before judging it (our editorial starting point).
  • Tell your teacher or physiotherapist that you're hypermobile and which joints give you trouble. Ask not to be adjusted, especially at the neck.
  • Sore muscles for a day or two are normal when you start. Sharp joint pain, pain in new places or a joint slipping are not: drop back and tell your physiotherapist.
  • Make it harder slowly: a few more reps or seconds first, and change one thing every 1 to 2 weeks.
  • With PoTS (a racing heart and dizziness when you stand): two glasses of water first, wait an hour after a meal, keep the room cool, sit before standing, and finish with your legs raised.
  • With vascular Ehlers-Danlos syndrome, keep everything easy and don't hold your breath; ask your specialist first.
  • If you faint during exercise, call 999 (911 in the US).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

25 minBeginner10 movesA wall

Questions people ask

How long does the yoga for hypermobility: a 25-minute stability-first class take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.